Cycling, Fitness and Other Things
Running
Interval Run
01491 days
by douglaspaulwade
in Running
Tonight, I ran at Joe Walker Middle School with Teri. I wanted to ran fast (instead of far), so I decided to run a lap (400m) and walk one, then repeat four times. My run times were: 1:40, 1:37, 1:37, and 1:47. I felt really good, I felt fast, at least my legs. However, my lungs were very labored. My heart rate was around 170. My max is 177.
Speed was an average of 9.1 mph (6:35 pace) with speed of 12.1 max (according to my GPS). It would be great to run this speed and keep adding longer distance, wow!
Today’s Run 3.5 miles
01493 days
by douglaspaulwade
in Running
Tonight I got out in the cold and ran at the aqueduct. I ran 3.5 miles non-stop the longest to date. It felt good, and I thought I could run longer but it was dark and I was back at the car where I started. I ran a 10:37 pace. Comparing that to the last time I ran the aqueduct it was 9:51, but that run is what hurt my side (tissue bruised around the last rib), which is still tender after 10 days.
Injured
01499 days
I hurt myself running the other day. I do not know what I did, but it must of happened was I ran at the Aqueduct and had a side switch, when I finished I did not cool down (only walked around for 300-400 feet), I got in the car to pick up my daughter Hannah from a friend’s house. I noticed on the 20 minute drive that my chest was tightening, no big deal, which happens pretty regularly. When I picked up Hannah, I was getting stiff (still normal). We drove towards home when Hannah asked to go to In-N-Out Burger, when I got out of the car; I had extreme pain below the last rib on my left side. It was painful to the touch.
This pain is intense. That night I got very little sleep. Each time I would roll over, I would be woken up. I got to that I did not want to roll over, and then I would lay there not asleep, because I could not roll over. This was Friday the 28th.
I did play softball on it Friday night, and I was to go to Magic Mountain the following day with my daughter Rachel, her boyfriend Ryan and two of their friends Carly and Sean. But since I did not need to go, I didn’t. I been taking it easy, trying not to expand my chest, so running is on hold for a few more days.
I am still hurting, but it is getting better each day, but if touched, it hurts.
Eight Day of Fitness (run)
01502 days
The Eight day of Fitness was actually the seventh due to being sick yesterday. I got out to run at the Aqueduct. I choose the dirt side (it would be easier on my joints). It was windy and cold, but I was bundled. I got started and developed a side-switch early. It stayed with me the entire run. I did run a little longer, but walked a little too. The distance was 3.43 miles at 9:51 pace. The side-switch and running on loose material is what I think gave me a little slower speed, however the speed was 6.1 mph.
Fourth Day of Fitness (bike)
11506 days
Being Christmas Eve and a bit of a busy day. I walked with Teri for three miles in the afternon. I wanted to get out on the street and cycle. The wind was really up, so I did not venture out. I had to take pictures at church, so when I got him we had a small celebration and after that settled down, I excused myself to ride the bike trainer. I did an hour.
Third Day of Fitness (run)
01507 days
Day 3 of the 12 Days of Fitness.
After church I went to do some late Christmas shopping. I went out running only 45 minutes after eating lunch. Today was “legs of lead”. I could not run non-stop. I had to stop and walk for few yards before starting back up. I finished the 32:43 for 3.15 miles, which is a 10:23 pace.
Part of the cool down was that Teri and I also got out and walked the dog for three miles. We met on the road, one my favorite Pastors (Duane Clark) and his daughter Nicky.
Friday’s Run (First Day of Fitness)
01509 days
by douglaspaulwade
in Running
Day 1 of the 12 Days of Fitness.
Today was the last day of work until January 2nd. I plan to pick up my activities to start losing more weight and offset the holiday grazing. I ran today when I got home. My right foot is still talking to me, but It does not bother me any more when I run, but does after I stop. I ran around the neighborhood a new way. I believe it to be about three miles and it was slighty over. I ran non-stop, even thou it was a bit slow 10:17 mile, compared to Wednesday at 9:57, and all I wanted to do was stop, but I did not.
I decided that for the rest of December, I need to get use to three miles. Starting in January, I will trying to extend my distance to 110% for each new week.
Wednesday Run
01511 days
by douglaspaulwade
in Running
Today, I ran at work. I wanted to extend my running to four days from three. I added Wednesday at lunch time. There are some regulars that run, Donna, Trish, and some others, and I wanted to run with them. I wanted to run three miles, but on this day I would run by myself. This would be my first run after the Jingle Bell Jog (last Saturday). It was painful. I was still sore and for some reason, I think it was because of softball that I hurt my right foot (top bone).
Jingle Bell Jog (5K)
01515 days
This morning was cold. It was about 30 degrees when Teri and I arrived at Marie Kerr Park. We got our bib and finished our registration for the Jingle Bell Jog a 5K run. It also have a 1K Elf run. There were about (my guess over 200 runners).
We saw quite a few friends. First was the Parson’s; Denece (worked the snack table) and her daughters, who ran Kristen and Michelle. Also we ran into Carolyn Standerfer and Christin Johnson. Clay Patton and Zac were here. Clay helped in the run, so he did not run. Zac did and finished well. I saw a few folks from work, Andy Fisher and Don Weiss.
I ran the 5K in 29:08 and finished 112th overall. It was a bit hard, but I liked it. I did not have much of a kick at the end, but did pick it up a little bit. This is my first time running under 30 minutes. I stated in an earlier post that I wanted to beat 30 minutes. The actual resolution goal was 40 minutes. I did well on beating this goal. I have to remind myself that I have only been running for 2-1/2 months.
Teri ran and walked according to her plan. She finished (looked really good) in 38:12. This was her first 5K and did better that I did in my first 5K. She looks like a runner.
Monday’s Run – Fastest
01520 days
Tonight my wife Teri and I with good friends Tracy (my Healthwave’s coach) and her husband Sean Whittaker met at Joe Walker’s Middle School to run. I had decided that I wanted to run non-stop for a second time at a distance of 3.25 miles (5K distance). I wanted to be at or under a 10 minute mile. Saturday’s run was at 10.24 and tonight I ran it at 9:31 ave. I felt good and started strong, maybe too strong. I wanted to run hard to be ready for Saturday’s Jingle Bell Jog. I did the 3.25 miles in a total time of 30:52. I now believe it is possible for me to finish in Saturday run in under 30 minutes. My resolution is to do it under 40 minutes.
I stretched at home, but forgot (I guess) to really stretch my calves. When I was on lap 6 or 7, my left calf started to talk to me, it really cramped up. This is the first time, I have gotten a cramp. I ran with the pain. When I stopped, I walked two or three laps to cool down and stretch it out. We drove home and when I got out of the car, it was locked up tight. I am applying heat as I type. This thing hurts. It is tight as a drum skin, and I can’t it to stretch out or relax.
Everyone else ran strong as well. We are all doing different goals so we rarelly get to be able to sync up on the track so we can talk. Oh well… BTW, It was cold, at 38 degrees.
